Blue Light Blocking Apps

Our bodies were never meant to stare into bright white light after dark. When the sun sets, your brain expects warm, dim tones that tell your system it’s time to rest. Blue light from screens tricks your body into thinking it’s still daytime, delaying melatonin release and making it harder to wind down. The good news is a few simple apps and settings can protect your circadian rhythm.

For Computers and Laptops

[f.lux – Software Link]

f.lux has been my favourite for years. It’s free, simple, and reliable. You set your location once, and it automatically adjusts your screen’s warmth as the sun sets. It also helps to reduce headaches and eye fatigue during long work sessions.

For Android Phones

[Twilight – App Link]

Twilight filters blue light on Android phones. You can choose your preferred tone, intensity, and timing. It’s perfect for helping you to wind down before bed if you can't avoid using screens.

For iPhones

iPhones have a built-in feature called Night Shift. You can find it under Settings → Display & Brightness → Night Shift. Turn it on, and set it to activate automatically.

Tip: However you do it, let the light shift before you’re ready for bed. Ideally, have your screen dim and warm at least two hours before sleep. It’s a small change that tells your brain, “the day is ending.”

Learn more about light and circadian rhythm in The Rhythm of Health.